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Fish ideal after full-up days (+recipes)

By Jan Bilton

6:00 AM Thursday Jan 31, 2013

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Seafood is the perfect antidote to the effects of all those enjoyable indulgences of the festive season.

It is nutrient rich with high-quality protein, omega-3, B vitamins, minerals and usually very little fat. However, the number of calories consumed will depend on how the fish is prepared. Fish dipped in batter and fried has 1270 kilojoules (303 kilocalories) in 100g but the same amount of fish baked has 519 kilojoules (124 kilocalories).

Whether you catch your own or buy it, seafood requires special attention. When shopping for fish, buy the best quality available on the day rather than making up your mind ahead of time. Different varieties can be adapted to the same recipe. The selection on offer will depend on the season and where you live. Contrary to popular belief, most of the fish available from fish shops is not frozen. Once caught, it is kept on crushed ice until it reaches the stores. Ideally, fish should still be kept on ice instore - or on chilled trays - in a cold atmosphere with air circulating. Packaged fish cannot "breathe" so odours tend to accumulate.

Once home, unwrap the fish and rinse quickly under cold water. Pat it dry with paper towels then have a sniff. The smell should have a fresh, sea-like quality, not sour or sharp.

Store fish on a clean plate covered loosely with waxed paper in the refrigerator. Consume within 12 to 24 hours, depending on the variety.

Cooking seafood requires less skill than preparing many other foods. But don't overcook fish or it will dry out and lose flavour.

Mediterranean-style fish

2-3 tbsp olive oil

2 cloves garlic, thinly sliced

1 red chilli, seeded and diced

1 tbsp chopped French tarragon

8 small-medium tomatoes, quartered

Freshly ground salt and black pepper

2-3 tsp raspberry vinegar or red wine vinegar

2 150g skinned and boned white fish fillets

4 Kalamata olives, pitted and halved

2 tsp capers, rinsed and drained

Heat oil in a heavy frying pan.

Add garlic and saute for a few seconds.

Add chilli and tarragon and saute for 30 seconds.

Add tomatoes, season, and simmer gently for 10 minutes. Add vinegar then fish, covering it with the tomato mixture.

Simmer gently for 4-5 minutes, depending on the thickness, or until fish is just cooked.